<\/p>\n
IFBB Pro and Masters Men\u2019s Physique Competitor Adam J. Ellison may be 50 years old, but he has a physique that would make most men half his age green with envy. Fortunately, the proud father of three kids says that it is still possible to drop fat while juggling the responsibilities of work and family, as he shared his \u201cNo B.S. guide\u201d on Instagram.<\/p>\n
AJ Ellison knows that fat mass tends to increase while lean muscle decreases with age, and science<\/a>\u00a0suggests that the slow down in metabolic rates could play a significant role as to why it is harder to drop body fat as we age, but that doesn\u2019t mean that we should ditch our physique goals\u00a0 as we mature. Ellison, now 50 years old, is still winning competitions on stage, and looked phenomenal as he topped the Master\u2019s 50+ Men\u2019s Physique category at the 2026 IFBB Masters World Championships. He even placed second in the 40+<\/a>, meaning that AJ is still hanging with those who are up to a decade younger than himself. With all that in mind, here are his tips for dropping stubborn fat.<\/p>\n \u201cFat loss doesn\u2019t start in the gym, it starts in your kitchen,\u201d wrote Ellison. \u201cYou can\u2019t out-train a poor diet.\u201d The big man also said that he makes sure to consume plenty of protein. \u201cAim for 50 to 70g of protein at every meal. Build every plate around protein first. Fill the rest with whole foods.\u201d<\/p>\n \u201cMost men try to burn more calories. That\u2019s backwards,\u201d said Ellison. \u201cProtect your muscle first.\u201d While muscle does not burn calories directly<\/a>, the presence of more muscle tissue means that there is a greater level of energy required in the body, leading to a greater calorie requirement.<\/p>\n To build muscle, the competitive bodybuilder suggested that we \u201cLift 3 to 4 times every week,\u201d and added that for hypertrophy, \u201cProgress your lifts whenever possible.\u201d<\/p>\n \u201cCardio is a tool. It isn\u2019t the foundation,\u201d believes Ellison, who utilizes cardiovascular training to support his efforts without making it the center of his ethos. \u201cStrength training should always come first,\u201d wrote the master, for his almost 900K Instagram followers.<\/p>\n To make sure that cardio is part of the mix, \u201cAdd 8,000 to 10,000 daily steps,\u201d enthused Ellison. \u201cUse cardio to support recovery, not to punish yourself.\u201d<\/p>\n Summing up, the bodybuilder noted that \u201cSmall calorie deficits beat aggressive diets,\u201d observing that \u201cCrash dieting teaches your body to conserve energy.\u201d So, to get started, Ellison coached that we should aim to lose 0.5 to 1% of body fat per week, and to trust in the process. \u201cTrack your progress for at least three weeks before changing anything,\u201d he concluded.<\/p>\n To follow Adam J. Ellison on Instagram, click here.<\/a><\/strong><\/p>\n<\/p><\/div>\nHow Does AJ Ellison Shred Body Fat and Maintain Muscle After 50?<\/h2>\n
Protein-Centric Meal Structuring:<\/h3>\n
Prioritizing Muscle Maintenance<\/h3>\n
Low-Stress NEAT Over Excessive Cardio:<\/h3>\n
Moderate Calorie Deficits:<\/h3>\n